Friday, Sept. 30, 2016

“Some quit due to slow progress. Never grasping the fact that slow progress . . . is progress.”
– author unknown

093016 WOD

A. 200-meter run, then together:

Two rounds:

1:00 front plank

0:45 L plank

0:45 R plank

0:30 hollow hold

1:00 rest

B. Deadlift – week 3 | month 1

75% x 5

85% x 3

95% x 1+ (max-out set requires that you stay connected to bar; dropping is not considered a max-effort set)

Rest 2:00 between working sets; do 3 x 10 cobras

C. “Annie”

For time:

50-40-30-20-10

Double-unders

Sit-ups

>> On-Ramp

100-80-60-40-20

Single-unders

25-20-15-10-5

Sit-ups

D. Optional cashout

800-meter run